WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Muscle & Power, Hero Workout

    4 rounds for time:
    20 Pullups
    22 Back squats

  • Team WOD 28.4 Workout

    Teams of 4
    4 Rounds
    400m run (others do 30 brp)
    20 F.squats 50/35
    20 Box jumps
    30 Wall balls
    -2 min rest-
    4 Rounds
    300m row
    30 kbs 24/16
    30 Sit ups
    30 HR push ups
    -2 min rest-
    Split team in half. Other two does
    9-7-5
    Thrusters 35/25
    Pull ups
    and other two
    9-7-5
    Burpee box jumps
    Thrusters 35/25
    Then straight to
    80 Synchro KBS 24/16
    For tine

  • Meters & Miles - East Workout

    10 min OBSTACLE COURSE

    In teams of 4 ppl
    8 min X 3 to complete
    2 mins to recover between
    someone ALWAYS working on those meters!
    Suggested to use Reps as your timer to switch exercises b/w partners

    2500m ROW
    200 Jumping Pull Up
    200 Hollow Rock

    2000m SKI
    200 BB REV Lunges (55/95)
    400 Ring Elevated Knee March (total Reps)

    1.24 CURVE
    200 Bench Elevated Bear SQs
    400 Knee Banded Clam Shells (total reps - direct eye contact required)

  • 4 kierrosta for quality Workout

    roikunta x 30s
    hollow x 30s
    käsilläseisonta x 30s
    1 min tauko

  • Superkids 7-9 v WOD Workout

    5 Rounds for time

    6 lunge jump
    6 leap far like a frog
    6 jump up like a frog

  • Gymnastics + weightlifting + strength + conditioning Strength

    150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 10 min
    - 20 m.

    B. EMOM6:
    1) 6 bfly pu
    2) 6 kip. hspu

    2.WL
    A. Power snatch
    Touch n go 5 RM - 5 kg
    25 30 32.5 35 37.5 kg

    B. Every 20 s. for 10 minutes:
    Power snatch @ 5 RM weight
    37.5 kg

    3.Strength
    A. Back squat 5 x 2
    - Build to challenging weight. RiR 2-3

    4.Conditioning
    A. BMU pratice - 4 x 3

    B. 4 Rounds for Time:
    8 DB box step overs - 35 lbs
    6 Bar muscle ups
    30 m sled push @ medium weight - 40 kg
    Tavoiteaika: 12-13 min
    Time: 13.03
    HR 171/184

  • 10x4 front squat Strength

    Front squat, 75% 5RM:

    4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

    Lepää 60s.

  • DE: Sumo deadlift Strength

    DE (dynamic effort) : Sumo Deadlift 9 sets x 1 rep @ 90% on 1:15

  • TEAM WOD Workout

    Teams of 3
    For Time:
    100/75 Calorie Row
    100 Box Jump Overs (L/M)
    100 Power Snatches (45/30kg)
    100 Thrusters (45/30 kg)
    100 Chest to Bar Pull-ups
    100 Thrusters
    100 Power Snatches
    100 Box Jump Overs
    100/75 Calorie Row
    25 Minute Time Cap
    Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps